Recipes · Pakistani · Main Courses
Chicken Karahi
One serving has 574 kcal and 70 g protein, and at least a fifth of a woman's daily need of pyridoxine (151%), selenium (149%), niacin (148%), thiamin (135%), phosphorus (101%) and cobalamin (86%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (602 g)
- Difficulty: Medium
- Diets: Non-Vegetarian, High protein, Low carb
- Contains: poultry
Ingredients
- 340 g Chicken, broilers or fryers, dark meat, thigh, meat only, raw
- 35 g Onions, raw
- 7.5 g Peppers, jalapeno, raw
- 2.5 g Olive oil
- 1 g Salt, table
- 4 g Spices, garlic powder
- 2 g Spices, ginger, ground
- 205 g Tomatoes, canned, cooked
- 2 g GARAM MASALA
- 1 g Spices, cumin seed
- 0.5 g Spices, pepper, red or cayenne
- 0.5 g Spices, pepper, black
- 0.5 g Spices, turmeric, ground
Method
- Chop 1.5 lbs (680 g) of boneless, skinless chicken thighs into bite-sized pieces.
- Chop 1/2 of a red onion (70 g) and 1 large jalapeño (15 g) without the ribs and seeds.
- Preheat a pan to medium-high heat, spray with cooking oil, and add the chicken
- Season with salt and cook until browned. Remove from the pan.
- Add in the onion, 2 tsp garlic powder (8 g), and 2 tsp ginger powder (4 g). Sauté for a few minutes
- Pour in 14.5 oz (410 g) of canned tomatoes, then season with 2 tsp garam masala (4 g), 1 tsp cumin (2 g), 1/2 tsp cayenne pepper (1 g), 1/2 tsp black pepper (1 g), and 1/2 tsp turmeric powder (1 g)
- Simmer the sauce for 5-10 minutes until thickened. Add the chicken and jalapeño to the sauce
- Cook for 1-2 minutes and taste for salt. Turn off the heat and serve by itself or with 1/2 cup rice. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 574 kcal | 27% |
| Carbohydrates | 17.2 g | |
| Water | 487 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 70.4 g | 147% |
| Tryptophan | 0.77 g | |
| Threonine | 3.2 g | |
| Isoleucine | 3.2 g | |
| Leucine | 5.8 g | |
| Lysine | 6.4 g | |
| Methionine | 1.9 g | |
| Cystine | 0.8 g | |
| Phenylalanine | 2.7 g | |
| Tyrosine | 2.5 g | |
| Valine | 3.3 g | |
| Histidine | 2 g | |
| Fat | 23.5 g | |
| Monounsaturated | 8.9 g | |
| Polyunsaturated | 5.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.4 g | |
| Saturated | 5.7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 324 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.39 mg | 43% |
| Iron | 6.1 mg | 34% |
| Magnesium | 117 mg | 38% |
| Manganese | 1 mg | 56% |
| Phosphorus | 707 mg | 101% |
| Potassium | 1,429 mg | 30% |
| Selenium | 81.7 µg | 149% |
| Sodium | 1,016 mg | |
| Zinc | 6 mg | 75% |
| Thiamin (vitamin B1) | 1.5 mg | 135% |
| Riboflavin (vitamin B2) | 0.81 mg | 74% |
| Niacin (vitamin B3) | 20.8 mg | 148% |
| Pantothenic acid (vitamin B5) | 0.12 mg | 2% |
| Pyridoxine (vitamin B6) | 2 mg | 151% |
| Folate (vitamin B9) | 39.6 µg | 10% |
| Cobalamin (vitamin B12) | 2.1 µg | 86% |
| Choline | 202 mg | 47% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 37 mg | 49% |
| Vitamin D (D2 + D3) | 3.4 IU | 1% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 23.3 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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